This program's training is geared toward student/athletes in grades 9 -12. Training will be thorough in regard to total athletic development, sport preparation, and injury prevention training. For athletes with little or no serious athletic/weight training  or speed training experience, this program will show you how to become a stronger, faster, and quite simply, a better athlete,  and consequently a better player at your sport(s).

Athletes will participate in and, learn how to properly perform a dynamic warm-up that includes movements designed to improve hip mobility (range of motion) that is a prerequisite to enhancing athletic performance and continued sport specific skill development. Speed and Agility training will focus on proper posture, and mechanics while improving foot work and coordination. Included here will be change of direction, acceleration and deceleration, and plyometrics exercises (at appropriate intensity levels).

The second half of training will be held in the high school weight room, introducing athletes to training that is fundamental for improving overall athleticism. With an emphasis on power/speed development athletes will learn how to lift safely and explosively for desired athletic effects as strict attention is made to postural and technical detail. While of course this work complements the speed and agility work performed earlier it will also have a significant impact on the athlete’s core strength and stability. No training session is complete with-out shoulder capsule (rotator cuff) work. Because of its ability to prevent injury we refer to this as “shoulder pre-hab work” using light dumbbells, bands, and cables; especially meaningful to throwing sport athletes in lacrosse and softball. Abdominal work raps up the resistance end of the training session utilizing a myriad of exercises of different rotations, angles and movements.

Lastly, but most important for proper recovery and preventing injury will be a brief “yoga style” static holds session designed to improve range of motion while inducing circulation to jump start muscle regeneration and recovery, thus preparing the athlete for her next training session.
AthleticFX Renegade Style training is for the female athlete who is striving to be the best athlete she could be. Athlete’s having thoughts of playing in college should not think twice about this training program. Along with performing better at their sport(s) every athlete will learn life-long healthy fitness and training habits that will stay with them long past their high school and college playing days.

Instructor Frank Lupiani has over 30 years coaching experience and is a N.Y. State licensed high school strength and conditioning coach.